Thread: I've been doing a unique routine and would like to share it

7 days a week

1x1 max effort dead stop bench press
1x1 max effort hex bar deadlift
no warmups or any other strenuous activity

I bench 238lbx1 and hex bar deadlift, from the high handles, 352lbx1 (when I was doing conventional deadlift I did 340lbx1). I didn't get to my current strength level using this program, but I do maintain it. I've plateaued recently, but I think if I was to get real dialed in mentally I could make some decent progress.

Sounds like this: https://www.strongerbyscience.com/bulgarian-manual/

But with hex bar instead of back squat (hex bar is virtually a low bar back squat depending on how you do it)

Originally Posted by SuffolkPunch

Sounds like this: https://www.strongerbyscience.com/bulgarian-manual/

But with hex bar instead of back squat (hex bar is virtually a low bar back squat depending on how you do it)

I never understood this statement? How are the 2 moves similar at all, especially when one starts at the top and has an eccentric component vs one that starts from a dead stop? Not even gonna mention the position of the hands...

Originally Posted by WolfRose7

I'd rather bulgarian lite, which also takes very little time and would likely progress lifts better

Probably, but this is the ultimate low effort workout.

Originally Posted by BeginnerGainz

I never understood this statement? How are the 2 moves similar at all, especially when one starts at the top and has an eccentric component vs one that starts from a dead stop? Not even gonna mention the position of the hands...

It's a knee and hip extension. That's all I'm referring to, not suggesting that the amounts you can do will be the same.

You might be holding the weight in your hands but the force still transfers to your shoulders and spine but the weight being lower does seem to help with bracing against instability.

But in theory, squat and deadlift should be a lot closer (deadlift actually has a disadvantage that the bar gets in the way of the legs) There is a strongerbyscience article which explores this in more detail and explains why despite the movement being very similar, your squat is often lower.
https://www.strongerbyscience.com/he...atch-deadlift/

I've done this routine with both squat and conventional deadlift in place of the hex bar deadlift. I just think that, at least for me, the hex bar is easier to perform mechanically than the squat and deadlift.

Originally Posted by SuffolkPunch

It's a knee and hip extension. That's all I'm referring to, not suggesting that the amounts you can do will be the same.

You might be holding the weight in your hands but the force still transfers to your shoulders and spine but the weight being lower does seem to help with bracing against instability.

But in theory, squat and deadlift should be a lot closer (deadlift actually has a disadvantage that the bar gets in the way of the legs) There is a strongerbyscience article which explores this in more detail and explains why despite the movement being very similar, your squat is often lower.
https://www.strongerbyscience.com/he...atch-deadlift/

Ok, thanks for the explanation. Like I’ve said I never understood that argument because no one cares to expand on the thought usually.

Originally Posted by zargrim

Probably, but this is the ultimate low effort workout.

Bulgarian method is great for producing rapid increases in neural efficiency. Depending on your goals that may not be what you really want.

If you are expecting this to grow muscle, it's probably not going to have much of an effect.

If your goal is to see how strong you can make those 2 lifts given your current levels of muscle tissue, it will do that. I am concerned by the mindset of trying to make it as low effort as possible - that certainly is not a route to hypertrophy goals where workload is practically THE measure of how effective a workout is...